The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running, russian kettlebell swings, and pushups.
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Lol "CrossFit Fredericton at CrossFit Fredericton"
You go girl! Thank you for the inspiration!!!
Leyla Meyer
See you soon CrossFit Fredericton. My husband, Wayne Moran and I are coming to Fredericton for a visit and will be needing our Crossfit fix.......
Way to go Steph! :-) You rock.
You rock, Steph!
10 handstand push-ups
10 ring dips
10 toes to bar

Deadlifts to 230 x 3

EMOM in 10
3 power snatches/65lbs
6 Burpees
Fun one:)
Cool! Way to go :)
GO STÉ!!!!
Stéphanie <3
La planche, cette calamité (qui nous fait de beaux pecs par exemple)!! LÂCHE PAS STI T'ES HOT!!!
Heidi, thank you!!
Daily Squats
1 x 135, 225, 275, 315
CFWU x 1 (10 HSPU)

Deadlift 5RM (Hamstring test 2)
175, 230, 245, 280, 300, 315

5 rounds of
200m run
20 russian kettlebell swings 2 pood
10 pushups
Estimated: 9:00
Actual Time: 9:02

Nice work 6am!
Overhead press to 60# x 5
5 rounds of
200m run
20 russian kb swings
10 pushups
Time: 13:21
Daily squat to 245
No DU skill work, ball and foam rolling instead. Traps are like guitar strings.

Press to 125

5 Rounds of:
200m run
20 Russian KB swings 2 pood (subbed 1.5)
10 Pushups

Estimated time: 10:25 Actual time: 9:48

Warm Up - began incorporating some wall balls and knees to elbows into warm up

Deadlifts - build to 215 x 5 - back to 2 plates next week

WOD: 5 Rounds
200 m Run (subbed 30 single unders)
20 Russian KB Swings @ 2 pood (subbed 1.5)
10 Push Ups (from knees)
9:27 minutes

A real gasser but felt great! Nice work 7 AMers!!
you are doing so good girl keep it up you are a strong lady
WOD #2:

Farmers carry 2-20L beer kegs 300m. Time? Who gives a shit, I have 40L of beer!
40L of beer Sandy? What's your address again? I have a new beer stein I'd like to test out.
Warm up plus added in 2x10 burpee bar jumps. 1rd of 10 OHS 65lbs + 10 Burpee bar jumps. 5 hspu's from floor.

Squats up to 240x3. Speed was much better today. Felt good!

200m run
20 Russian KB swings 1.5
10 Push ups.
Time 12:22.
Little dissapointed about this but I know what to work on.

I'll be at the trail run 6:30 O'dell Park unless it's pouring rain. 3km and 5km loops :)
AM: Hot Tub/Stretch. CFWUx1. Clean & Jerks 135x1x5. Stupid. Front Squats 173x1x2. Stupid. Played around with L-Sits.
15 mins hot tub

WOD - 5 Rounds of:

200 m run
20 sit-ups
10 squats


Great WOD, but still feeling sleepy after the hot tub! Maybe I need to do hot tubbing at the end of the day! :-)
Nutrition Challenge starts this Saturday at 12PM! Email to confirm your attendance and come prepared to work! Oh, and READ THE NEWSLETTER IF YOU WANT DETAILS. ;)
Newsletter? Better check my spam folder closer.
Every month for like 7 years .. but yanno ...
My 80th consecutive training day. 12PM: snatch 145x1x3, clean & jerk 235x1x3, squat 455x1.
Deadlift to 210, stopped at 3, tight. Shouldn't do a 6 am class right after a 7 pm the night before :s

5 rounds of:
200M run
20 russian KB swings (1.25 pood)
10 pushups
Slipped on stupid pavement my first run, lost about a minute
Thanks Jane!

Going to be a warm night for Harvest Jazz tonight! Yay! Enjoy!
CFWU Strict press 5 x 45 x 6 (just getting used to mouvement again, had it right by the 6th set). WOD 5 rounds 200m run, 20 Russian KBs (3/4 pood) and 10 pushups. 15:36 (I think)...big thanks to Omar that came out to run the last little bit with me. Also, for the first time in 2 years (since multiple shoulder dislocations) I can hang on the chinup bar...WITHOUT piercing shoulder pain! Can't really do anything on it yet....but that's besides the point. AMAZING.
Cfwu x 1
Deadlifts to 165 x 5
WOD: 5 rounds of 200m run, 20 Russian KB swings (1.25 pood), 10 push-ups
Time: 13:40 something ..
Just couldn't go any faster.. It was rough!
Today's WOD for me was joining my prof to do T25 (Like insanity or P90x?) after Anatomy lab (can't pass up a free work out)
It consisted of 25 minutes of uncoordinatedness and I was drenched when I left.
Back to CF kinetics tomorrow ☺
Front squats to 135x2
5 rds
40 double unders
20 Russian kettle bell swings / 1.5 pood
10 push-ups